NUTRITION

ACROSS LIFE
SPAN
 Members

Amador,
Don, Pamela Butalon, Obiado,
Krishia
Rose Jercel Beverly
Karina
 Members

Tagaro, Rosada,
Restihel Jim Analyn Joy
Nutrition in pregnancy and
lactation
-Nutrition and pregnancy refers to the nutrient intake, and dietary planning that is undertaken
before, during, and after pregnancy.
-Nutrition of fetus begins at conception. For this reason, the nutrition of the mother is important
from before conception as well as throughout pregnancy and breast feeding.

THE RISK TO PREGNANT WOMEN

1. An inadequate or excessive amount of some nutrients may cause malformations or medical
problems in the fetus, and handicaps are at risk that is run by mothers who are malnourished.
2. An estimated 24% of babies worldwide are born with lower than optimal weights at birth due to
lack of proper nutrition.
3. Personal habits such as consumption of alcohol or large amounts of caffeine can negatively and
irreversibly affect the development of the baby, which happens in the early stages of pregnancy.
THE IMPORTANCE OF NUTRITION DURING PREGNANCY AND
LACTATION
-Eating a nutritious diet during pregnancy is linked to good brain
development and a healthy birth weight, and can reduce the risk of many
birth defects.
-A balanced diet will also reduce the risk of anemia, as well as other
unpleasant pregnancy symptoms such as fatigue and morning sickness.
-When your pregnant, nutrition is more important than ever. You need
more of many important nutrients than you did before pregnancy.
-Making healthy food choices every day will help you give your baby what
he or she needs to develop. It will also help make sure that you an your
baby gain the proper amount of weight.

PRENATAL VITAMINS
-Prenatal vitamins are supplements that contain daily vitamins and
minerals you need before and during your pregnancy. Folic acid is the most
important vitamin to take when planning a pregnancy. Folic acid is a B
vitamin that cells in your body need for growing and
developing.
MOST IMPORTANT NUTRIENTS DURING PREGNANCY
1.Folic Acid
2.Iron
3.Calcium
4.Vitamin D
5.DHA
6.Iodine

1. FOLIC ACID
-Folic acid is a B Vitamin that every cell in your body needs for healthy growth and
development. Taking folic acid before and during early pregnancy can help prevent birth
defects of the brain and spine called NEURAL TUBE DEFECTS (NTDs). Some studies
show that taking folic acid may help prevent heart defects and birth defects in your baby’s
mouth called CLEFT LIP AND PALATE.

2. IRON
-Iron is a mineral. Your body uses iron to make hemoglobin, a protein that helps carry
oxygen from your lungs to the rest of your body. You need twice as much iron during
pregnancy. Your body needs this iron to make more blood so it can carry oxygen to your
baby. Your body needs iron to make his own blood. During pregnancy you need 27
milligrams of iron each day.
3. CALCIUM
-Calcium is a mineral that helps your body’s bones, teeth,
heart, muscles and nerves develop. During pregnancy, you
need 1,000 milligrams of calcium each day. You can get
this amount by taking your prenatal vitamins and eating
food that has a lot of calcium in it.

4. VITAMIN D
-Vitamin D helps your body absorb calcium. It also helps
your body’s nerves, muscles and immune system work.
Your immune system protects your body from infection.
Vitamin D helps your body’s bones and teeth grow.
During pregnancy you need 600 IU (International Units)
of vitamin D each day. You can get this amount from food
or your prenatal vitamin
5. DHA
-DHA(docosahexaenoic acid) is a kind of fat called
omega-3 fatty acid that helps with growth and
development. During pregnancy, you need DHA to help
your baby’s brain and eyes develop. Not all prenatal
vitamins contain DHA, so ask your provider if you need to
take a DHA supplement. During pregnancy, it is
recommended that women eat 8-12 ounces of seafood
low in mercury each week.
6. Iodine
-Iodine is a mineral your body needs to make thyroid
hormones, which help your body use and store energy
from food. You need iodine during pregnancy to help
baby’s nervous system develop. The nervous system helps
your baby move, think and feel. During pregnancy, you
need 220 micrograms of iodine everyday. Not all prenatal
vitamins contain iodine, so make sure you eat foods that
have iodine in them.
 Nutrition in Infancy
Infant – refers to a person not more than 12, months age.

A healthy full-term Infant:

*Weighs – 2.7 to 3.2 kg (6 to 7lbs)

*Length – 48 to 50cm (19 to 20 inches)

*Head Circumference – averages 35cm (14 inches)

*Skin – moist, elastic, and not wrinkled.

CALORIES

- the calorie requirements of the infant are high because

the proportionately larger skin surface leads to large heat
loss.
- some infants who are relatively inactive might show
excessive weight gains if they receive the recommended
daily allowances while others who are energetic might
require more calories than levels recommended.
- the healthy baby, given an appropriate formula without
having it forced upon him/her, regulates his/her appetite
according to his/her needs surprisingly well.
NUTRITIONAL REQUIREMENTS

“The calorie needs of the infant increase from month to month”

*At birth – requires about 350 to 500 calories
*In 1 year – from 800 to 1200 calories
*2nd to the 7th month – 120 calories per kilogram body weight
*7th to the 12th month – 100 calories per kilogram
“The average requirement for growth”
*1st year:
-50 calories per pound of expected weight
- ⅔ of this amount of needed calories being supplied by the
milk
- ⅓ by the added carbohydrates
PROTEINS
*0 to 6 months – 1.5 to 2.5g of protein per kg in body weight
*6 to 12 months – 1.5 to 2g per kg in the body weight.
(Are recommended by the FAO/WHO Expert Group)
PROTEINS
- In early infancy, milk from the mother, cow, or goat comprises the only protein
food.
- One and a half oz of cow’s milk per lb body weight equals1.5 g of protein per
lb, which equals ⅒ of body weight.

FATS
- Whole cow’s milk contains satisfactory levels of essential FATTY ACIDS,
LINOLEIC ACID, and ARCHIDONIC ACID required by the infant.
-When low-fat milk is used for a prolonged period of time or when milk
substitutes are used because allergy, consideration must be given to the
inclusion of the essential fatty acids.

-Vegetable olis that are good sources

*corn
*soybean
*cottonseed oils
- About 3% to 5% of fat is included when no specific amount is stipulated.
CARBOHYDRATES
- An allowance of ⅒ oz per lb of body weight which equals to 1 oz
per 10 oz of milk is prescribed, which also equals 1% of the body
weight.
- Later in the first year, the carbohydrate is given in the form of a
starch cereal, and the carbohydrate in the milk formula may be
reduced.

MINERALS
- When compared with the needs of the adults, all minerals and
vitamins are required in proportionately greater amounts by the
infant.
- During the first four months, liberal status of iron of the healthy
infant may suffice for the rapidly expanding blood circulation, but
thereafter, special emphasis must be placed on the inclusion of iron-
rich foods lest anemia will result.
*4th or 5th month – enough iron is stored in the liver of the normal
infant.
-This deficiency is usually overcome by the addition of solid food
supplements (egg yolk, fortified cereals, vegetables, and fruits).
VITAMINS
- If the diet of a nursing mother is nutritionally adequate, the
vitamins necessary for the infant will be contained in the milk, with
the exception of vitamin D and possibly ascorbic acid. The same is
true for cow’s milk, except that ascorbic acid is rarely sufficient.
Therefore, it is desirable to administer tomato or orange juice very
early in life, regardless of whether the baby is breastfed or formula-
fed.
- Vitamin B6 (pyridoxine) is essential in the diet of infants.
-The minimum daily requirement of this vitamin is believed to be
between 60 and 100 micrograms.
-Pyridoxine is destroyed during sterilization in ratio to the degree of
temperature and the length of the time of the heat.
-Infants given a daily dose of 2,000 IU of vitamin D achieve less
growth than infants receiving 135 IU and far less than those given
400 IU.
-Any normal infant ingesting 18 oz of cow’s milk, or a comparable
amount in a bottled-fed milk food, or its equivalent of human milk
(24 oz), receives all the vitamin A and all the vitamin B fractions
(including vitamin B12) needed for optimum growth.
WATER
-The daily fluid needs of the infant are approximately 2.5 oz per lb of body
weight. –His/Her water balance is more easily disturbed than that of the
adult because of the large fluid losses through the skin and respiration, and
because of the needs for elimination.
-The requirement for water varies from 10% to 15% of the body weight, or
1½-2½ oz per lb of body weight.

FEEDING THE INFANT

- Infant feeding is dyadic in nature; it has nutritional, psychological and
biological interaction between the mother and her offspring with each one
affecting the other.
-An infant may be breastfed, bottle-fed or given combined breastfeeding and
bottle feeding

BREASTFEEDING
-Breastfeeding has physiologic and psychologic value for the mother and her
infant.
- Breast milk is clean.
- Breast milk is easily digested.
- Breast milk is non-allergenic.
- Breastfeeding is beneficial to the health of the mother ht hastens the
return of her uterus to its normal size.
Breastfeeding may not be advisable when the mother has:
*syphilis
*diabetes
*AIDS
* any severe acute infections.
*It is not encouraged when the mother is under emotional and mental stress or if
another pregnancy follows.
*Mothers who smoke heavily
*who take contraceptive pills and drugs should refrain from breastfeeding Other
contraindications include metabolic abnormalities or severe prematurity of the
newborn which requires the use of special therapeutic formulas

BOTTLE FEEDING
- Bottle feeding is feeding the infant with formula designed to match the
nutritional ratio of breast milk composition, diluted with water to reduce protein
and mineral concentration, and added with carbohydrate to increase energy value.
- Bottle feeding may meet the needs of a working mother. The formula must be
prepared under clean conditions and sterilized to prevent contamination.
- Bottle or artificial feeding with cow’s milk or other proprietary milk preparations
is recommended only when breastfeeding is contraindicated.
-Artificial feeding is costly.
- Artificial feeding is associated with infantile obesity or “protein calorie
malnutrition plus.”
MIXED FEEDING
- Mixed feeding is a combination of breastfeeding and bottle feeding, with
either one predominating.
- When bottle is given to complete a single breastfeeding because of
insufficiency of the mother’s milk, it is referred to as complemented.
- The method is called supplemental when the bottle is used to replace one or
more breastfeeding sessions such as when the mother is away from home for
periods longer than the feeding intervals.
- Mixed feeding, however, is not encouraged as it may lead to lactation failure.

FORMULA PREPARATION
1. Aseptic Method
The equipment and ingredients are sterilized separately either by steam or by boiling
water for at least 25 minutes. The next step is to funnel the sterile formula into sterile
bottles, nippled, and then capped.
2. Terminal Method
The formulas are poured into clean but unsterilized bottles and are sterilized together.

Disadvantage: Scum formation can clog the nipple holes.

A. All formulas (sterilized) are slowly cooled without shaking and immediately in the
refrigerator
b. Left-over formulas should not be used again or re-heated.
Simple Tips on how to help Infants Eat Better
1. Beware of baby dinners or creamed products that contain nutritionally
incomplete refined starches.
2. Drain off the syrup from canned fruits before serving. It is usually rich in
sugar-something the infant does not need.
3. Watch the number of egg yolks the child consumes per week. Three or
four egg yolks are a lot.
4. If it is fine with the doctor, give the baby 2% low-fat milk instead of whole
milk. It contains substantially less fat.

SUPPLEMENTARY FOODS
- Mother’s milk is the best for the baby. However, breast milk alone cannot
meet the baby’s needs after 6 months.
- Earlier, when the baby is 3 months of age, his/her mother should start
familiarizing him/her with the taste and texture of the other foods that
he/she will eventually need for normal growth and development.
1. Second Month – Liquids like rice water, vegetable water, or kalamansi juice
may be introduced depending on the infant’s acceptance and tolerance.
2. Fourth Month – Scraped banana or papaya or thin lugaw or commercial
cereal pop like Cerelac and Ceresoy may be given to the 4-month-old infant.
3. Fifth Month to Sixth Month – Full diet consisting of puréed meat, egg, fruit,
vegetables, and cereals can be introduced to the baby.
4. Seventh Month to Eighth Month – Foods are chopped finely not strained-to
teach mastication.
5. Ninth Month to Twelfth Month – Whole tender foods or foods chopped
coarsely are given.

TIPS ON GIVING NEW FOODS

1. After the baby’s 3rd month, test his/her readiness to accept new foods by
placing a teaspoon between the lips.
2. Start any new food with teaspoon on the first day and add as the baby takes
to the new taste.
3. Never start two new foods at the same time. Let the baby get used to a new
food about two or three days before trying him/her out on a new one
4. Show pleasure when giving a new food This will make him/her like to eat a
variety of foods.
5. Give water between feeds to provide enough liquid to remove waste
from his/her body and to help regulate bodily functions.
6. When the baby is about seven months of age, teach him/her to drink
water and other liquids from a cup. By using a teaspoon and later a cup,
the use of a feeding bottle which is often the source of a baby’s infection
can be avoided.
7. Give finely-chopped foods when the baby starts teething. Biskotso or any
hard toast is also good at this time.8. Offer bland foods to the baby
9. Handle baby’s foods properly.
10. Feed the baby only with freshly-cooked foods or fruits freshly peeled.
Avoid giving him/her leftover foods.
11. If necessary, divide the recommended amount of supplementary foods
into several feedings during the day.

EASY-TO-PREPARE BABY FOODS

Baby foods can be easily prepared from dishes cooked for the family. These
are just as nutritious and much cheaper than the commercial ones in jars
or in cans
1. Get vegetable water for the three-month-old baby from the family
dishes like sinuwam, nilaga, and other vegetable dishes.
2. Prepare lugaw and soft-cooked rice from already boiled family rice.
Mix the following proportions and boil for the given time.
COMMON DISORDERS

Diarrhea
- Diarrhea is most frequently caused by bacteria and viruses although both
overfeeding and underfeeding can also cause diarrhea.
- Cow’s milk causes allergy to some infants leading also to diarrhea.

VOMITING
- Vomiting is commonly seen in infants during the first few days As in
diarrhea, special attention must be given to fluid replacement.
- Other modifications may include reducing the number of feedings,
acidifying milk, or making it a point to burp the infant after every feeding

ALLERGY
- Eczema is the most common sign of allergy in infants before 9 months of
age
- When protein of milk is the offending ingredient, it is referred to as milk
allergy In lactose intolerance, the enzyme that hydrolyzes the carbohydrate
lactose in milk into glucose and galactose is present, increasing the gut fluid
volume Bacteria in colon ferment the lactose and a variety of
gastrointestinal symptoms occur with varying severity.
ALLERGY
- Eczema is the most common sign of allergy in infants before 9 months of
age
- When protein of milk is the offending ingredient, it is referred to as milk
allergy In lactose intolerance, the enzyme that hydrolyzes the carbohydrate
lactose in milk into glucose and galactose is present, increasing the gut fluid
volume Bacteria in colon ferment the lactose and a variety of
gastrointestinal symptoms occur with varying severity.
- Infrequent bowel movements are not really the problem in infants but the
pain on the passage of stools, the inability to complete a movement
though the urge is strong, blood in the stools, and involuntary soiling of
clothes between movements.
To overcome constipation, the following measures may be taken.

1. moderately restrict milk intake,

2. increase fruit, vegetable, and fluid intake;
3. change sugar in the formula to laxative brown sugar, and
4. check the reconstitution of milk formula.
COLIC
- Colic is an acute paroxysm of pain, fussing, crying, and irritability which
lasts for 3 months.
Causes:
*psychologic factors
*maternal and family tensions
*gastrointestinal hypermotility
*functional immaturity of the central nervous system and the GI tract.

INDICATIONS OF GOOD NUTRITION

Weight Gain
A steady weight gain of 150 to 240 g/week that slows down toward the
end of the first year to about 120 g/week is considered as in infarthe
proper weight gain (doubled birth weight at the end of 5 months ending
and tripled at the end of 1 year).

Length
Baby length increases by about 25.4 cm or 50% more at the of the first
year.
Behavioral Development
0-1 month-suckles and smiles
2-3 months – vocalizes and controls
4-5 months-controls hand and rolls over
6-7 months – sits briefly and crawls
8-9 months-grasps and pulls up
10-11 months – walks with support and stands alone
12 months – starts to walk alone

Bowel movement – normal without green or red streaks

Sleeping habits – regular
Tooth formation – average
Motor coordination – developing
Muscles – firm and well-formed with moderate subcutaneous far
5. Give water between feeds to provide enough liquid to remove waste
from his/her body and to help regulate bodily functions.
6. When the baby is about seven months of age, teach him/her to drink
water and other liquids from a cup. By using a teaspoon and later a cup,
the use of a feeding bottle which is often the source of a baby’s infection
can be avoided.
7. Give finely-chopped foods when the baby starts teething. Biskotso or any
hard toast is also good at this time.8. Offer bland foods to the baby
9. Handle baby’s foods properly.
10. Feed the baby only with freshly-cooked foods or fruits freshly peeled.
Avoid giving him/her leftover foods.
11. If necessary, divide the recommended amount of supplementary foods
into several feedings during the day.

EASY-TO-PREPARE BABY FOODS

Baby foods can be easily prepared from dishes cooked for the family. These
are just as nutritious and much cheaper than the commercial ones in jars
or in cans
1. Get vegetable water for the three-month-old baby from the family
dishes like sinuwam, nilaga, and other vegetable dishes.
2. Prepare lugaw and soft-cooked rice from already boiled family rice.
Mix the following proportions and boil for the given time.
 Nutrition in
Childhood
Childhood represents a more latent period of growth compared
to infancy and adolescence. Before puberty, children annually
grow 2 to 3 in in height and gain about 5 pounds on average.

Calories and Nutrients

-Total calorie needs steadily increase during childhood,
although calorie needs per kilogram of body weight
progressively fall. -The challenge in childhood is to meet
nutrient require- ments without exceeding calorie needs.
MyPlate food and calorie level guidelines for ages 6 to 18 years
Eating Practices
- As children get older, they consume more foods from
nonhome sources and have more outside influences on
their food choices. School, friends’ houses, childcare
centers, and social events present opportunities for
children to make their own choices beyond parental
supervision.

Nutrients of Concern
- Important concerns during childhood include
excessive intakes of calories, sodium, and fat, especially
saturated fat.
- Nutrients most likely to be consumed in inadequate
amounts are calcium, fiber, vitamin E, magnesium, and
potassium.
 Nutrition in
Adolescence
- The slow growth of childhood abruptly and dramatically increases with
pubescence until the rate is as rapid as that of early infancy.
- Adolescence is a period of physical, emotional, social, and sexual
maturation.
- Approximately 15% to 20% of adult height and 50% of adult weight are
gained during adolescence.

🅴🅰🆃🅸🅽🅶 🅿🆁🅰🅲🆃🅸🅲🅴
- In early adolescence, peer pressure overtakes parental influence
on food choices. As the adolescent becomes increasingly
independent, more selfselected meals and snacks are purchased
🅽🆄🆃🆁🅸🅴🅽🆃🆂 🅲🅾🅽🅲🅴🆁🅽
- Adolescents are at risk of consuming inadequate amounts of several
nutrients, such as calcium, potassium, magnesium, vitamin A, and
fiber, because they are underconsuming several food groups.

NUTRITION CONCERNS DURING CHILDHOOD AND

ADOLESCENCE
Indicators of nutrition risk for children and adolescents. Nutrition
concerns that include overweight and obesity, breakfast skipping, and
adolescent pregnancy.

Overweight and Obesity

More than 23 million children and adolescents are overweight or
obese in the United States. Weight gain occurs when calorie intake
exceeds calorie expenditure over time. Factors that contribute to an
excessive calorie intake include large portion sizes, snacking, away-
from-home meals, and sugar-sweetened beverage consumption .
A study to identify the top food sources of calories and
empty calories (solid fats and added sugars) among
children and adolescents revealed the following;

■ The top sources of calories for 2- to 18-year-olds are

grain desserts (139 cal/day), pizza (136 cal/day), and soda
(118 cal/day).
■ Empty calories provide almost 40% of total calories
consumed daily.
■ Empty calorie intake far exceeds empty calorie
allowance in all age–sex groups.
■ Half of empty calories come from six foods: soda, fruit
drinks, dairy desserts, grain
desserts, pizza, and whole milk.
-Overweight and obese children and adolescents are
developing complications of excess weight seen in
adults, such as prediabetes, diabetes, hypertension,
and hyperlipidemia.

-Overweight and obesity in childhood or

adolescence increase the risk of several diseases in
adulthood, such as insulin resistance, stroke,
cardiovascular disease, and renal failure.

Healthy Lifestyles and Obesity Prevention

~Prevention of obesity is critical because data on
long-term successful treatment is limited.
-Parental support for a more healthful lifestyle is
vital to initiating and sustaining changes in eating
and exercise behaviors.
Nutrition in Adult Years

What is nutrition and why is it important for older

adults?

Nutrition is about eating a healthy and balanced diet so

your body gets the nutrients that it needs. Nutrients are
substances in foods that our bodies need so they can
function and grow. They include carbohydrates, fats,
proteins, vitamins, minerals, and water.
What can make it harder for adults to eat health?
-Home life, such as suddenly living alone or having
trouble getting around

-Health, which can make it harder for you to cook

or feed yourself

-Medicines, which can change how food tastes,

make your mouth dry, or take away your appetite

-Income, which means that you may not have as

much money for food

-Sense of smell and taste

-Problems chewing or swallowing your food

How can adults eat healthy as they age?
-Eat foods that give you lots of nutrients without a lot of
extra calories
-Avoid empty calories.
-Pick foods that are low in cholesterol and fat.
-Drink enough liquids
-Be physically active.

What can adults do if they are having trouble eating healthy?

-If you are tired of eating alone, try organizing some potluck
meals or cooking with a friend. You can also look into having
some meals at a nearby senior center, community center, or
religious facility.
-If you are having trouble chewing, see your dentist to check
for problems
-If you are having trouble swallowing, try drinking plenty of
liquids with your meal. If that does not help, check with your
health care provider. A health condition or medicine could be
causing the problem.
-If you're having trouble smelling and
tasting your food, try adding color and
texture to make your food more interesting

-If you aren't eating enough, add some

healthy snacks throughout the day to help
you get more nutrients and calories

-If an illness is making it harder for you to

cook or feed yourself, check with your
health care provider. He or she may
recommend an occupational therapist, who
can help you find ways to make it easier.
Nutrition in
Aging
NUTRITION FOR
HEALTH AND
FITNESS
Nutrition in Weight Management

Weight Management

- To maintain body weight in a healthy range, balance

calories from foods and beverages with calories.

- To prevent gradual weight gain over time, make small

decreases in food and beverage calories and increase
physical activity.
Role of Good Nutrition in Weight Management

Good nutrition can help you shed excess pounds — without food
cravings or feeling hungry. This is because healthy foods are packed
with nutrients, unlike processed foods, which are typically loaded
with fat, sugar, and salt. Nutritional deficiencies are what cause
cravings for quick-energy-fix foods like candy and chips. Without
them, you put an end to your unhealthy cravings.
Why weight is important to us?
• Health and overall well-being
• Disease prevention
• Competitive sports/training
• Looks
• Self-esteem
Role of Good Nutrition in Weight Management

Good nutrition can help you shed excess pounds — without food
cravings or feeling hungry. This is because healthy foods are packed
with nutrients, unlike processed foods, which are typically loaded
with fat, sugar, and salt. Nutritional deficiencies are what cause
cravings for quick-energy-fix foods like candy and chips. Without
them, you put an end to your unhealthy cravings.
Why weight is important to us?
• Health and overall well-being
• Disease prevention
• Competitive sports/training
• Looks
• Self-esteem
Role of Good Nutrition in Weight Management

Good nutrition can help you shed excess pounds — without food
cravings or feeling hungry. This is because healthy foods are packed
with nutrients, unlike processed foods, which are typically loaded
with fat, sugar, and salt. Nutritional deficiencies are what cause
cravings for quick-energy-fix foods like candy and chips. Without
them, you put an end to your unhealthy cravings.
Why weight is important to us?
• Health and overall well-being
• Disease prevention
• Competitive sports/training
• Looks
• Self-esteem
Role of Good Nutrition in Weight Management

Good nutrition can help you shed excess pounds — without food
cravings or feeling hungry. This is because healthy foods are packed
with nutrients, unlike processed foods, which are typically loaded
with fat, sugar, and salt. Nutritional deficiencies are what cause
cravings for quick-energy-fix foods like candy and chips. Without
them, you put an end to your unhealthy cravings.
Why weight is important to us?
• Health and overall well-being
• Disease prevention
• Competitive sports/training
• Looks
• Self-esteem
BMI : Index of the relationship between height and
weight
How to compute BMI
Calculate BMI using Metric Measurements
Nutrition Eating Disor

WHAT IS AN EATING DISORDER?

eating disorders are mental illness that cause serious

disturbances in a person’s everyday diet. It can manifest as
eating extremely small amounts of food or severely
overeating. The condition may begin as just eating too little
or too much but obsession with eating and food over takes
over the life of a person leading to severe changes.
 BINGE EATING DISORDER: WARNING SIGNS
• Wrappers/containers indicating consumption of large amounts of
food
• May be overweight for age and height.
• May have a long history of repeated efforts to diet-feel desperate
about their difficulty to control food intake
• May eat throughout the day with no planes mealtimes

HEALTH RISK WITH BINGE EATING DISORDERS

• High blood pressure
• High cholesterol
• Gall bladder disease
• Diabetes
• Heart disease
• Certain types of cancer
 WHY DO PEOPLE DEVELOP EATING DISORDERS?
FACTORS TO CONSIDER
• Psychological
• Interpersonal
• Social/cultural
• Biological

PSYCHOLOGICAL/EMOTIONAL FACTORS
• Low self-esteem
• Feelings of inadequacy of failure
• Feeling out of control
• Response to change (puberty)
• Response to stress (sports,dance)
• Personal illness

INTERPERSONAL FACTORS
• Troubled family and personal relationships
• Difficulty expressing emotions and feelings
• History of being teased or ridiculed based on size or weight.
• History of physical or sexual abuse.
 SOCIAL AND CULTURAL FACTORS
• Cultural pressures that glorify thinness and place value on obtaining
the perfect body.
• Narrow definitions of beauty that include only women and men of
specific body weights and shapes
• Cultural norms that value people on the basis of physical
appearance and not inner qualities and strengths

BIOLOGICAL FACTORS
• Eating disorders often run in families (learn coping skills and
attitudes in family)
• Genetic component research about brain and eating in taking place
(certain chemicals in the brain control hunger, appetite and
digestion have been found unbalanced).
Nutrition and Bone Health

Many nutrients play a role in bone health, such as calcium,

vitamin D, protein, magnesium, phosphorous, and
potassium. If you eat a healthy diet (with lots of fruits,
vegetables, legumes, nuts, seeds, and lean proteins), you’ll
get enough of most nutrients needed to keep your bones
healthy and functioning well. But some nutrients require
extra effort to ensure adequate intake when we’re older.
Calcium is one of the main ingredients of bone, and it’s essential for
cell, muscle, heart, and nerve function. We don’t make calcium on our
own — it comes from dietary sources (which are the safest and most
effective) or calcium supplements. If there isn’t enough calcium in the
bloodstream, the body raids the bones for supplies, thinning the
bones.

"The parathyroid gland sends a message commanding cells called

osteoclasts to chew up bone and spit out calcium. If that’s how
calcium levels are sustained, it takes a toll on your bones. It’s like
going to the bank and taking out $100; if you do it every day, you’ll
run out of money. So think of dietary calcium not as building bone,
but as preventing calcium from being sucked out of bone," explains
Dr. Harold Rosen, an endocrinologist and director of the Osteoporosis
Prevention and Treatment Center at Harvard-affiliated Beth Israel
Deaconess Medical Center.
CALCIUM GOALS AND SOURCE

The Recommended Dietary Allowance (RDA) of calcium for people

ages 51 or older is 1,200 milligrams (mg) per day for women, and
1,000 to 1,200 mg per day for men.

Rich sources of dietary calcium include dairy foods (milk, cheese,

yogurt), nuts, seeds, beans, soy, certain vegetables (leafy greens,
rhubarb, artichoke, squash), fruits, and seafood.

"As a rough rule of thumb, I tell patients that a cup of milk, yogurt,
calcium-fortified orange juice, almonds, beans, or certain greens
[kale, spinach, broccoli] has about 300 milligrams [mg] of calcium. I
think that’s easy to remember," Dr. Rosen says.
Fortified juices and nut milks have extra calcium. For example,
fortified orange juice contains about 300 mg of calcium per cup,
compared with 27 mg in regular orange juice. A cup of almond milk
has 450 mg of calcium.

If you can’t get enough calcium in your diet, take a low-dose calcium
supplement to reach your daily RDA goal, but not more. Some studies
show that large doses of calcium pills may increase the risk for
developing kidney stones and possibly increase the risk of having a
heart attack.

VITAMIN D
Vitamin D is important for many body systems, especially bones.
Vitamin D helps our bodies to absorb calcium (in the gut, which
sends it to the bloodstream), and to regulate blood levels of calcium
and phosphorus (which are needed to build bone)
Our bodies make vitamin D when sunlight turns a chemical in the
skin into vitamin D3, which the body then transforms into an active
form of vitamin D. But be careful about sun exposure; if it’s longer
than a few minutes, you’ll need sunscreen to reduce your risk of skin
cancer.

It’s possible to get some of your vitamin D from food, but few foods
contain it. "A 6-ounce portion of salmon has about 1,000 international
units [IU] of vitamin D. You can drink vitamin D–fortified milk or
orange juice, and certain mushrooms also have vitamin D," Dr. Rosen
says.

It’s easier (and safer than sun exposure) to take a vitamin

D3 supplement. "Healthy older adults who don’t have the bone-
thinning disease osteoporosis, and those who have the precursor
condition to osteoporosis called osteopenia, should take 600 to 800
IU per day. If you have osteoporosis, take 1,500 to 2,000 IU per day,"
Dr. Rosen advises
PROTEIN
We call proteins the building blocks of life. They give cells structure;
power chemical reactions throughout the body; and build and repair
skin, muscles, and bones.

In bone, protein makes up a major part of the mass and volume,

creating a meshwork of fibers that lay the foundation for growth.
"Protein is like scaffolding. Calcium and phosphorous form on it and
stiffen up," Dr. Rosen explains.

To support the body’s needs, we need to consume healthy sources of

protein: dairy products, fish, poultry, legumes, whole grains, nuts,
seeds, and some vegetables such as corn, broccoli, and asparagus. But
appetite can decline with aging, and you may find you’re cutting back
on protein — perhaps eating just a tiny portion of fish or chicken
rather than the larger helpings you once enjoyed.
"If you’re protein-deficient, you can’t build muscle, skin, or bones,"
Dr. Rosen warns. "You need protein for strength and stability."

To figure out how much protein you need, multiply your weight in
pounds by 0.36. For example, a 170-pound person would need to eat
about 61 grams of protein per day (170 × 0.36 = 61.2).

That may sound like a lot, but protein adds up quickly if you eat the
right foods. For example, a breakfast of one-and-a-half cups of bran
cereal with a cup of skim milk starts you out with 14 grams of
protein. A midmorning snack of half a cup of low-fat cottage cheese
and some blueberries adds another 12 grams. For lunch, a small
spinach salad with half a cup of cooked lentils and 3 ounces of
salmon or chicken gives you another 30 grams. That’s already 56
grams before dinner! But don’t overdo it on protein intake; the jury is
still out on whether too much dietary protein is safe for bones.
TWO FOR ONE
You get a two-for-one benefit when you eat proteins that are also
calcium-rich. Examples include canned salmon (with the bones) or
sardines, beans, dairy products (cheese, yogurt, cottage cheese, milk),
leafy greens, and nuts.

And the best way to ensure healthy bones is not only eating right but
also maintaining a healthy lifestyle that includes daily weight-bearing
exercise (such as brisk walking and weight training), limiting alcohol
intake, and not smoking. All of those lifestyle habits are linked to
another benefit: warding off chronic disease. Take advantage of these
"two-fers" and protect your bones if you aren’t already doing it.
Thank You